WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Metcon Workout

    • For Time:
    Row 1000 m
    GHD Sit Ups 50 reps
    One-Arm DB Squat Snatch (22.5-30/15-17.5Kg) 25 reps

  • The Pull-up Power Program Strength

    Day 1 (Developing Muscular Endurance and Repetition Strength)
    Two rounds through the entire series:

    • Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
      Rest 2 minutes

    • Medium-grip pull-up MAX REPS (same)
      Rest 2 minutes

    • Medium-grip chin-up MAX REPS (same)
      Rest 2 minutes

    -Narrow-grip chin-up MAX REPS (same)

    Day 2 (Time Under Tension and Motor-Unit Recruitment of Muscle Fibers)

    • 3x 5 reps of chest to bar chin-up with a six-second negative
      Rest 2 minutes between sets

    • 2x max-rep pull-up with five-secong negative
      Rest 2 minutes

    • 2x chin-up max hold 30 seconds or more

  • Extra Credit 17-02-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    10 Banded Ws
    10 SLOW Arm Haulers
    :30 Childs Pose

    -Rest as Needed b/t Sets-

  • 2k360 Workout

    For time:

    4 Rounds of
    - 400m Run
    - 10 Burpees
    - 20 Push Ups
    - 10 Toes to Rings
    - 20 Box Jump Over
    - 10 Pull Ups
    - 20 Wall Balls (20lb/14lb)

    Finish with a 400m run

    Wear a weight vest (20lb/14lb)

  • Sykkeen nostatus Workout

    5 rounds for time of:

    10 wall ball
    10 ring touch burpees
    10 cal. assault bike

  • SPCOM13082019 Workout

    A
    60 cal. BIKE
    PVC+MOBILITY

    3 Rnd
    16 (8/8) Roman DL KB one leg
    16 (8/8) DB renegade
    16 ring row

    B

    Zero Bounce Deadlift 4×6@70%

    Arrivare al carico in modo graduale
    con triple

    poi eseguire

    Bent Barbell Row
    4×12

    C

    3 Rnd
    500m Ski
    21 Overhead Squats 45/25kg
    21 Bar Facing Burpees

    D

    TC : 15'
    50 Strict HSPU
    Ogni break, 30DU o 60 SU

  • NBT:n lavatanssit Workout

    2min on / 1min off , 3rounds each

    1
    6 Deficit hspu
    12 squat
    4 mu/ 8 Ring pull up

    2
    9 Box jump over Burbee
    6 hang pover Clean @ 40/60
    3 rope

    3
    50 DU
    3 x snatch @85 %
    10 Hs walk/ Shoulder taps 20

    4
    12 T2B
    12 WB
    12 C2B

  • 30-20 Workout

    For time 50'

    2 rounds, reps 30 & 20

    Row/bike
    Sit ups
    Cleans (25kg)
    Wall balls
    Db snatches
    Front squats
    Ring rows/push ups
    Plank

  • Warm up, strength and Partner WOD Workout

    @ 8:30 Start 10:00 clock for warm up
    Normal warm up
    Then
    barbell warm up
    Then warm up to 60% of squat clean weight

    @8:40 start Tabata
    Squat clean Tabata (4:00 total time)
    0:20 work 0:10 rest (8 rounds)
    Max reps squat cleans @ 60% 1RM
    *try to stay consistent in your reps for all 8 rounds

    @ 8:50 start workout
    For time With a partner
    30 suicides
    250 burpees
    30 suicides

    • 40:00 min time cap

    *split work however you like but must go in order of movements. Must finish 30 suicides before moving on to burpees.

  • Kotitreeni WOD Workout

    5sets
    10-12 Single leg DL / side
    10-12 Bulgarian Split Squat